Mindfulness Breathing Exercises 3

Monday, March 7, 201610:47 PM(View: 1595)
Mindfulness Breathing Exercises 3
Mindfulness Meditation Instructions:
  1. Sit in a comfortable position. Try to sit in the same place each day. Avoid positions that you might fall asleep in.
    a. The back is long and supports itself.
    b. Shoulders are relaxed downward, the neck is long, and the chin is pointing neither up nor down.
    c. The face is relaxed.
  2. Begin to breathe (preferably through the nostrils). Feel the belly rise, the ribs expand, and the slight movement in the collarbones and shoulders as the breath moves upward. Feel the exhalation.
  3. Focus on one aspect of the breath:
    a. The movement of air in and out of the nostrils
    b. Or the lifting and falling of the belly
  4. Watch that one aspect of the breath.
    a. When the mind wanders, gently bring it back to the breath and the aspect you have chosen to watch.
    b. Do this as many times as you need to.
    c. There is no such thing as a good or bad meditation. (Good and bad are judgments, events in the mind—just note them and go back to the breathing.)
  5. Start with 5–10 minutes and then increase the time until you can sit for 30 minutes.
Abdominal breathing, also known as diaphragmatic breathing, is a powerful way to decrease stress by activating relaxation centers in the brain. The abdominal expansion causes negative pressure to pull blood into the chest, improving the venous flow of blood back to the heart.
Abdominal breathing, also known as diaphragmatic breathing, is a powerful way to decrease stress by activating relaxation centers in the brain. The abdominal expansion causes negative pressure to pull blood into the chest, improving the venous flow of blood back to the heart.
THE CARB COUNTER has one purpose only—to tell you the net carb count of as many foods as humanly possible. It is not a calorie counter, nor is it a comprehensive encyclopedia of food counts. You won’t learn how much calcium a food has, how many grams of omega-6 fat, how much protein or how much vitamin C. All of that information is available elsewhere. What is not widely available—until now—is a way of answering the all-important question, “How many net carbs does this portion of food that I’m about to eat contain?”
icon-facebookicon--twittericon-youtubeicon-rssicon-likeinicon-google